Three Decker Sauerkraut & Toadstool Sandwich


Gotta see the ear on the side

 WOD 12/19/11

Dynamic Effort Back Squat 6-6-6-6

Focus on speed – Explode out of the bottom and don’t pause at the top. If you have to pause during a set then you are going too heavy. All four sets should be 50-60% of your max.


AMRAP in 7 minutes:

7 Toes To Bar

7 Dumbbell Push Press (45/30)


Cash Out: Standing Sled Pull (70/45) from wall behind pull-up rack to bay door and back for time.

For this movement you will wrap one end of the sled strap through itself and only have one length of strap. You will walk the strap out as far as it will go then you will plant your feet and pull the sled to you, once it gets there you walk it out again and continue to pull it towards you and repeat until you’ve pulled it across the gym. The sled only moves when your feet are stationary.


We will be closed Christmas Eve and Christmas Day. On December 26th we will have classes at noon, 4pm (womens class), and 5pm. Classes will resume normally on December 27.

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Showing 12 comments
  • CA

    Youre a mean one… Mr. Grinch!

  • Neal


  • Merrell

    I will only be there today if we can WOD to the Vidor Rap Anthem…gotta represent that 409 in a car wash and a qwik-e-mart….

  • Stutes

    More shoulders & legs after yesterday? What did we ever do to upset you sir………..hahhahaha

  • Nathan M.

    textbook form on the kb swings

  • Miguel

    7 rds with T2B & 35lb DBs. Great start to the week.

  • Scott

    5+ rounds RX and 70 lbs. on the sled in 2:03. Slower than usual, but I’ll take it since today was my first RX workout – hopefully the first of many more to come.

  • Sean

    6 rds RX, still trying to get back to beast mode status. Sled pull was alot of fun!

  • JJ

    6 rounds rx

  • Stephanie

    5rds rx

    Those dumbells were heavier than I thought they would be. :/

  • Cody

    8 rnd Rx.

  • Neal

    Nice work Scott!

    9 Rounds RX. Didn’t time myself on the cash out but it was fun

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